Berries have a high level of antioxidants. Antioxidants are molecules found in food which may help prevent cancer and other chronic diseases. Many people are aware of this and consume more berries because of this. But, did you know that berries are also high in fiber?
Check out the fiber values in berries:
Food Portion/Amount of Fiber
Raspberries, raw 1 cup 8 g
Blueberries, raw 1 cup 4 g
Currants (red and white), raw 1 cup 5 g
Strawberries, raw 1 cup 3 g
Boysenberries, frozen 1 cup 7 g
Gooseberries, raw 1 cup 6 g
Loganberries, frozen 1 cup 8 g
Elderberries, raw 1 cup 10 g
Blackberries, raw 1 cup 8 g
Preserve berries so you will have them to eat all year long. They can be canned, frozen or dried. Use them on your breakfast cereal, yogurt or in salads.
Try this recipe:
Link to recipe card: http://localfoods.osu.edu/sites/d6-localfoods.web/files/Berries_0.pdf
Sources:
Palmer, Sharon (2008). The top fiber-rich foods list, Today’s Dietician, vol 10, no 7, p 28. http://www.todaysdietitian.com/newarchives/063008p28.shtml
The Ohio State University, Maximize your nutrients from : Berries, Farm to Health Series, localfoods.osu.edu/maximizenutrients
Written by: Linnette Goard, Field Specialist, Food Safety, Selection and Management, Family and Consumer Sciences, Ohio State University Extension, goard.1@osu.edu
Reviewed by:: Michelle Treber, Extension Educator, Family and Consumer Sciences, Pickaway County, Heart of Ohio EERA, Ohio State University Extension, treber.1@osu.edu
Live Healthy Live Well 
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